CF Open WOD 14.1

This morning, I redid 14.1 as part of the CrossFit Open.

Some say you should only do the workout once. In general, I agree. This time, both Carm and I decided to do it a second time.

Here is a record of my scores for 14.1 (10 min of 30 double unders and 15 snatches @ 75 lb)

Last year, Feb 4, 2013: 180 reps

Last Saturday, Mar 1, 2014: 215 reps

This morning, Mar 3, 2014: 258 reps

I was pretty happy with my improvement from last year (180 to 215). I was still doing CrossFit regularly when I hit 180, which tells me I'm steadily improving my fitness, becoming a stronger version of me :)

Now ... the big improvement from Saturday to this morning?

Sure, I watched a few videos and got some good tips. Yes, I did more muscle snatches in the beginning and focused on getting my double unders unbroken. But you want to know the real secret?

Okay, here it is. Instead of loading a 45 lb bar with two 15 lb plates, I loaded a 35 lb bar with two 15 lb plates and two 5 lb plates. The smaller grip on the 35 lb was definitely a big factor.

While I'm happy with the improvement, this identified/confirmed a big weakness of mine: grip strength. This is something I will continue working on. Also, while I was pretty happy with that, I still didn't beat my brother's score of 261 (first attempt, with shin splints ....).

Comments

Post a Comment

Popular posts from this blog

30 Day Morning Miracle Challenge

Image
Our cool team from  Fight Fitness  recently started a challenge to conquer the morning. Here's the challenge: Conquer your mornings to conquer your days to conquer your life! The #30daymiraclemorningchallenge starts tomorrow!  Rules are simple, wake up 5-30 min earlier than you normally do and complete one or more of your S.A.V.E.R.S., post your win here with the hashtag #miraclemorningday .... let's see how many mornings you can do it in a row. Ex. #miraclemorningday1 I completed 5 min of silent reflection and meditation! Here's the cheat sheet for S.A.V.E.R.S. 1. Silence 2. Affirmations 3. Visualization 4. Exercise 5. Read 6. Scribe Source:  http://www.jamesaltucher.com/2015/07/how-to-win-the-day/ Since the start of the challenge, I've been waking up at 5 a.m. and including some combination of hot/cold shower, coffee, high-protein breakfast, and movement. Our team posts each day in our Facebook group. Mine are cross posted below. If you'
Read more

The Unofficial Guide to the Hart House Circuit

Image
"The circuit training programme was designed in 1953 by Professor Emeritus Kirk Wipper (University of Toronto). At the time it was developed, the circuit training programme bridged a significant demand for individual fitness development. Today, as in the past, Professor Wipper's efforts are inspiring generations of Hart House members to achieve a better fitness level and a healthier lifestyle." -Hart House Circuit Training Handbook The following chart shows the stages of the Hart House Circuit. This is taken from the plaque posted near the Hart House Track. General Guidelines: Perform each exercise (1-8) sequentially, and repeat for 3-4 sets (depending on level). Beginning with Intro I, progress to the next level once all three sets can be completed easily within the minimum time (i.e. for Intro I, minimum completion time is 23 minutes). Weekly participation is recommended (Hart House Circuit Training Handbook recommends 3 times weekly) Personal Notes on Exercises: Trac
Read more